Vitamin Chart

Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.

Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.

Teen guys need 900 micrograms of vitamin A each day.Teen girls need 700 micrograms each day. It is possible to get too much vitamin A, so be careful with supplements. Don't take vitamin A supplements If you're taking isotretinoin (such as Accutane) for acne or other skin problems.Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage.

Vitamin C (also called ascorbic acid)

Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron, aids in wound healing, and contributes to brain function.

This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, oily fish such as salmon, tuna, and sardines, and fortified foods like milk, soy milk, and orange juice.

Teens need 15 micrograms (600 IU) of vitamin D from food or supplements every day. Ask your doctor if supplements are right for you.

Vitamin E

Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.

Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.

Teen guys and girls need 15 mg of vitamin E every day.

Vitamin B12

Vitamin B12 helps to make red blood cells, and is important for nerve cell function.

Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.

Teens should get 2.4 micrograms of vitamin B12 daily.

Vitamin B6

Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.

U.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, medical devices, our nation's food supply, cosmetics, and products that emit radiation.

Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.

ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.

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Vitamins and Minerals Vitamins and minerals are nutrients that the body needs to work properly. They boost the immune system, promote normal growth and development, and help cells and organs do their jobs.

Becoming a Vegetarian People choose vegetarianism for a variety of reasons. This article describes different types of vegetarianism and provides advice on ways for vegetarians to get all the nutrients they need.

Hunger and Malnutrition Hunger is the way a person's body signals that it needs to eat, and malnutrition is a lack of the right nutrients in the body.

Vitamin D Vitamin D has been called the new "wonder vitamin," but most teens aren't getting enough. Find out why vitamin D is important and how to get the right amount.

Bones, Muscles, and Joints Our bones, muscles, and joints form our musculoskeletal system and enable us to do everyday physical activities.

Calcium Your parents were right to make you drink milk when you were little. It's loaded with calcium, a mineral vital for building strong bones and teeth.

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